Sunday Jan 14 |
 | Running - Trail / Grass warm up/down 10:12 [1] 0.68 mi (14:59 / mi) | |
| ahr:97 max:116 shoes: Brooks Cascadia (lime green!) |
| Light warm-up jogging, mostly in place in the porta-potty line. |
| Running - Trail / Grass warm up/down 11:06 [2] 1.45 mi (7:40 / mi) +15m 4:37 / km | |
| ahr:139 max:154 shoes: Brooks Cascadia (lime green!) |
| More normal speed warm-up run before orienteering. |
| Orienteering race (classic) 1:17:20  13 km (5:57 / km) +330m 5:17 / km | |
| ahr:158 max:167 20c shoes: VJ Twister (US size 10.5) - 2 |
| Classic course at Anza-Borrego. I felt good but had a couple of minutes of mistakes, when I allowed myself to get out-of-control technically. My legs felt good in the later parts of the race, and I enjoyed turning them over quickly on the open running stretches. |
| Running - Trail / Grass warm up/down 7:50 [1] 0.71 mi (10:59 / mi) +25m 6:10 / km | |
| ahr:106 max:116 shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down jogging. |
| Running - Trail / Grass 7:54 [1] 0.79 mi (10:00 / mi) | |
| ahr:112 max:126 shoes: VJ Twister (US size 10.5) - 2 |
| Jogging to the start of the Maze-O. |
| Orienteering 21:13 [2]*** 1.63 km (13:00 / km) +160m 8:43 / km | |
| ahr:129 max:148 6c shoes: VJ Twister (US size 10.5) - 2 |
| Maze-O at The Slot at Anza-Borrego. My legs were tired, so I took it easy. |
Saturday Jan 13 |
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| Event: Anza-Borrego Desert O-Fest
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| Running - Trail / Grass warm up/down 13:37 [2] 1.74 mi (7:49 / mi) +35m 4:35 / km | |
| ahr:137 max:154 shoes: Brooks Cascadia (lime green!) |
| Warm-up run before middle distance race at Anza-Borrego Desert. |
| Orienteering race (middle distance) 43:17  5.6 km (7:44 / km) +270m 6:14 / km | |
| ahr:151 max:166 12c shoes: VJ Twister (US size 10.5) - 2 |
| Middle distance race at Anza-Borrego Desert. I had a few minutes of mistakes. |
| Running - Trail / Grass warm up/down 13:40  1.37 mi (10:00 / mi) +55m 5:31 / km | |
| ahr:117 max:130 shoes: Brooks Cascadia (lime green!) |
| Easy warm-down jog with Marc after middle distance race. |
| Running - Trail / Grass warm up/down 13:10 [2] 1.72 mi (7:40 / mi) +6m 4:43 / km | |
| ahr:134 max:157 shoes: Brooks Cascadia (lime green!) |
| Warm-up before sprint. |
| Orienteering race 20:13  3 km (6:44 / km) +120m 5:37 / km | |
| ahr:162 max:172 12c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint course at Anza-Borrego. I pushed hard and had a decent run, but with one big mistake: I thought I had overrun control 5, so I ran back down the hill for ~100m, then turned around and went back up and found I had not gone far enough. I pushed hard the rest of the time, although my fatigued legs and the sandy ground limited how much speed my effort would yield. Too bad about the mistake--this was a chance to beat Swisscheese and notch a sprint series win. Oh, well--the possibility to make navigation mistakes is what makes it orienteering! |
Friday Jan 12 |
| Orienteering (model event) 17:15 [2]*** 3 km (5:45 / km) +35m 5:26 / km | |
| ahr:126 max:138 7c shoes: VJ Twister (US size 10.5) - 2 |
| Model event at Anza-Borrego Desert. |
Thursday Jan 11 |
| Running - Trail / Grass (beach, trails) 51:40 [1] 5.44 mi (9:29 / mi) +70m 5:40 / km | |
| ahr:122 max:151 slept:8.7 shoes: Brooks Trance 5 - 1 |
| Ran on the beach and adjacent trails with Viktoria and John. My legs felt somewhat tired, but not too bad, considering the increased training load. |
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| C • towing 2 |
Wednesday Jan 10 |
| Running - Trail / Grass (some road, too) 2:35:44 [2] 18.65 mi (8:20 / mi) +700m 4:39 / km | |
| ahr:141 max:158 rhr:50 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| I ran the trails at Nisene Marks with Vladimir and John. I felt pretty good for about 2 hours, then my legs tightened up some at the end. There was a fun, 7+ km downhill section on dirt road, where we were able to stretch our legs out. When the grade went from gentle to moderately steep, I kept off the brakes and topped out at under 3 min/km, until my right hamstring reminded me that it's not up to full strength yet and I backed off to about 4 min/km. |
Tuesday Jan 9 |
| Running - Trail / Grass (beach) 46:00 [2] 5.5 mi (8:22 / mi) +12m 5:10 / km | |
| rhr:57 slept:10.0 shoes: Brooks Cascadia (lime green!) |
| Ran SE along the beach from Aptos with Viktoria. My legs felt pretty good.
We used my well-used WeGo Race line and broke it in two stages: (1) after she stopped and I kept running, then (2) I pulled hard when she was going up a sand embankment. The static line and the narrow tubing broke in the second incident. I think we can eliminate this problem by taking care not to get glue on the static line, but we may start using somewhat stronger static line, also. |
| Running - Trail / Grass warm up/down 18:46 [2] 1.9 mi (9:52 / mi) +75m 5:28 / km | |
| ahr:129 max:145 shoes: Brooks Trance 5 - 1 |
| Warmed up with Swisscheese and John in the nearby park for intervals at Soquel HS track. |
| Running - Road / Track tempo (track) 22:00 [3] 3.73 mi (5:54 / mi) +0m 3:40 / km | |
| ahr:158 max:168 shoes: Brooks Trance 5 - 1 |
| Ran 5x1200m w/100m+ slow jog recovery, threshold intervals with John F. We set out to run 88 sec. per lap and did just that, with some minor variations. It felt somewhat effortful to start with, but as I warmed up the pace became easier. Surprisingly, my quads never burned at all. I don't know if that means I wasn't running fast enough.
4:24 149/162, 4:25 158/166, 4:24 161/167, 4:23 160/168, 4:24 160/166 |
| Running - Road / Track warm up/down 17:50 [1] 1.65 mi (10:48 / mi) +25m 6:25 / km | |
| ahr:125 shoes: Brooks Trance 5 - 1 |
| 14:30 wm-dn and ~50 sec. jogging recovery intervals between 1200s. |
Monday Jan 8 |
| Running - Trail / Grass (trail) 52:01 [2] 7.0 mi (7:25 / mi) +180m 4:17 / km | |
| ahr:151 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Ran the trails at Point Lobos with Swisscheese. It was a fairly brisk pace, which felt tiring at times, in light of the lingering fatigue from Saturday's training. The weather and views were spectacular, and the gently rolling, pine-needle-covered trails were a joy to run. Swisscheese was so invigorated by the aesthetics of the experience that he stretched it out at times, and I had to let him go out ahead of me to keep from doing a lactate threshold run. I sometimes found myself in LT zone, anyway, and I've logged that separately. |
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| C • Not so subtle prodding 2 |
| Running - Trail / Grass (trail) 10:00 [3] 1.5 mi (6:40 / mi) +60m 3:41 / km | |
| ahr:162 max:165 shoes: Brooks Cascadia (lime green!) |
| Harder running at Pt. Lobos. |
| Running - Road / Track (road) 6:20 [2] 0.94 mi (6:43 / mi) | |
| shoes: Brooks Cascadia (lime green!) |
| Running from our gympa site at the beach back to the house to round up the others for gympa. |
| Running - Road / Track (road) 7:11 [2] 0.94 mi (7:38 / mi) | |
| ahr:137 max:152 shoes: Brooks Cascadia (lime green!) |
| Ran from the house to the gympa site by the beach. |
| Calisthenics / Dance (gympa) 25:00 [2] | |
| ahr:130 max:161 shoes: Brooks Cascadia (lime green!) |
| Viktoria led us in an hour-long gympa session, which was fun but tough in parts. It was about half aerobics type stuff and half strength work, with a bit of stretching, too. I'm sure it would benefit me to do something like it more often, but I'm too wimpy and proud to withstand the pain and humiliation. |
| Strength / Weights (gympa) 25:00 [2] | |
| ahr:130 max:161 shoes: Brooks Cascadia (lime green!) |
| Strength training part of gympa. My abs were not up to it, and the left side of my back hurt a bit at the end from core muscle failure (to provide adequate support) during one of the scores of ab exercise sets. |